Comparing Nutrients in 500 calories Valencia Oranges VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Weight per 500 calories

• Valencia Oranges: 1020g
• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 568g

Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.8 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Corn, sweet, yellow, frozen, kernels cut off cob, unprepared ?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Valencia Oranges	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	4.57% 4.43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.35% 1.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.38g	g per day for Men 19-50 years
Fiber	67% 25.5g	31.4% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	6.3% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 398μg	51% 205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	40.4% 36.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.42% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	41% 408mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.07% 83μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.5% 0.92mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.8% 173mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	7.23% 3.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	24% 881g	11.5% 426g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Raw Valencia Oranges have 2.2 times more Vitamin A, 1.9 times more Vitamin B1, 1.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 13.6 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Valencia Oranges as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Raw Valencia Oranges have 18 times more Calcium, 1.8 times more Copper, 1.5 times more Potassium and 2.1 times more Water than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.6 times more Iron, 3 times more Manganese, 2.3 times more Phosphorus and 3.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 2.6 times more Omega 3 and 2.1 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 4.5 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Valencia Oranges as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.